Circuit Training Workouts For The Busy Woman Burn Fat Gain Lean Muscle
First off let me say even though the title of this article is circuit training workouts for women these workouts are just as effective for men.
In yesterday’s article I gave you the rundown, benefits and misconceptions about circuit training workouts.
The purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. If you absolutely must rest( this will be based on your conditioning level), you can take 30 seconds to walk around and then start again. Whatever you do, don’t stop moving.
Circuit training is completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism (fat loss) than plain cardio. Circuit training, works because it causes you to keep pushing your body aerobically, while still challenging you anaerobically(lean muscle gains).
Full Body Circuit Training Workouts <=== Click Here To Read The Full Article
The Bodyweight 100 Circuit Training Workout Challenge
Craig Ballantyne is going to take us through the bodyweight 100 challenge workout. I think for someone just starting with circuit training workouts this is a good place to start. After the 100 we will take a look at the bodyweight 200 circuit training workout.
To start, you will perform 20 prisoner squats, maintaining good form by keeping your elbows back and shoulders blades together.
Immediately following the squats, go directly into 20 push ups. If you cannot do 20 repetitions straight, then you can break it up however you desire, or do as many as you can and take a rest.
Next, you will do 10 jumps.
After the jumps, you will complete 10 repetitions of the inverted row, using an overhand grip.
Then immediately go into 20 lunges, alternating sides.
Once you’ve done all the repetitions for the lunges, move on to 15 closed- grip push-ups. For this exercise you want to place your hands shoulder- width apart and your elbows tucked into your sides. Again, if you can’t do 15 in a row, then you might do 5, then 5, then 5.
To finish off you will do either 5 chin-ups or 5 more inverted rows for a total of 100 repetitions.
Now if you don’t make the cut-off time for the Bodyweight 100, then you will repeat this challenge the following week. However, if you do manage to beat the time, then the next week you will move up to the Bodyweight 200.
Exercise List For The Bodyweight 100 Circuit Training Workout For Women
20 Prisoner Squats
20 Push Ups
10 Jumps
10 Inverted Rows
20 Lunges (Alternating Sides)
15 Close Grip Push Ups
5 Chin Ups or 5 (More) Inverted Rows
Now Let’s Try The Bodyweight 200 Circuit Training Workout
Once again Craig Ballantyne from Turbulence Training shows us how to lose fat and gain muscle with the Bodyweight 200 challenge.
This circuit is obviously a little more challenging than the workout above.
If you passed the time requirement for the Bodyweight 100, then you’re ready to take on the Bodyweight 200.
To start out, you’ll do Prisoner Squats for 45 reps. So, place your hands behind your head and keep your elbows back. Next, push your hips back and squat down and then back up.
Move immediately into 30 Push-ups. Break these up into blocks if you need to, but make sure you get through them all before going on to the next exercise.
From there you will do 10 Jumps. Be sure to jump right back up as soon as you land.
After finishing all your jumps go into 10 stability ball Leg Curls. So, with your heels on the ball and your hips bridged up in the air, curl the ball in and then back out. Be sure to keep your body in a straight line and your hips bridged up at all times.
Once you’ve finished the leg curls, go immediately into 10 stability ball Jackknives. Place your elbows on a bench and your feet on a ball. Next, brace your abs and bring your knees into your chest and then back out. Make sure your body is in a straight line at all times.
Next up in this Bodyweight challenge is 20 Step-ups (10 per side). So, with one foot up on the bench, use your lead leg to drive up and then slowly lower back down. Be sure to keep your lead foot up on the bench at all times. Do all reps for one side and then switch sides.
Okay, back to the upper body, this time with 5 Pull-ups. With an overhand grip and slightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down. If you need to do these one at a time in order to get through them all, that is finejust make sure you do all of them. (If you can’t do pull-ups, then you can do bodyweight rows instead)
Next up is 30 Forward Lunges, 15 per side, alternating sides, followed by 20 Close-Grip Push-ups.
After your push-ups, you’ll do 15 bodyweight Rows using an overhand grip that is slightly wider than shoulder-width apart. Next, row your chest up to the bar, squeezing your shoulder blades together at the top position.
Once you’ve finished the rows go right into 15 bodyweight squats and then finish off with 5 Chin-ups. For the chin-ups, grab the bar with an underhand grip and from a dead hang position, pull your chest up to the bar and slowly lower down.
The 200 Circuit Training Workout For Women Exercise List
45 Prisoner Squats
30 Push Ups
10 Jumps
10 Stability Ball Leg Curls
10 Stability Ball Jackknives
20 Step Ups (10 per side)
5 Pull Ups
30 Forward Lunges (15 Per Side)
20 Close Grip Push Ups
15 Bodyweight Rows
15 Bodyweight Squats
5 Chin Ups
There you have 2 circuit training workouts that work just as well for men as they do for women. In the coming day’s we will take a look at more advanced circuit training workouts.
“What is Turbulence Training?” its the combination of resistance training and interval training used to boost your metabolism so that your body burns calories and fat between workouts. “Cardio doesn’t boost your metabolism after exercise. Only strength training and interval training do that – while you work, sleep, and eat – your body will be shedding fat.”
Lose fat and gain muscle without cardio. Discover the cardio free fat loss workouts using weight training exercise and interval training to burn fat, get rid of stubborn belly fat, and build muscle
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